September 28, 2022


Its all about the Health

Fast Reps vs Slow Reps: Maximise Your Gains!

2 min read

Many aren’t aware that the speed at which they lift weight can affect the results they get when it comes to strength training and muscle development. The thing is depending on your specific goals, the speed you should be using can be either. Find out more by watching till the end!


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In a nutshell:

Why consider fast reps
Fast repetitions usually require you to perform each part of the rep in approximately one second.
As a result, the movements are more powerful, blending the positive and negative portions of the rep into a single movement that takes around two seconds to complete.
In addition, a faster tempo is best for people whose goals are strength and power.
Interestingly, although faster reps are generally linked to more explosive moments that lead to power, training fastly can also produce gains in muscle size.

Why consider slow reps
For anyone who’s into lifting weights, one question that always crosses their mind is this–what’s the best workout to build muscle fast?
If your goal is hypertrophy or increasing muscle size, then you should be doing slow reps more.
During a slow rep workout, your muscles have a greater time under tension compared to if you’re doing a fast pace.
This time is what we call time under tension, which is the amount of time a muscle is under strain.
The longer the time under tension is, the greater the increase in muscle.
And yes, you can achieve this with slow reps since faster reps equate to less time under tension.
Lastly, slowing the tempo down lets you focus on form and ensure that you’re doing the move correctly.


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